Gymnastics Strength: 10/9/8/7/6/5/4/3/2/1 Strict Handstand WOD: Death by burpee to 6″ target: Starting with 1 burpee, every 30s complete 1 additional burpee until failure 0s – 1 burpee 30s – 2 burpee 60s – 3 burpees ect
Thursday, August 1st
Blog
Sunday, April 21st
We are closed for Easter Sunday today! Enjoy the day off with friends and family!
Monday, April 15th
Strength: Snatch Grip Deadlift 5×4 (focus on chest and hips rising at the same time) WOD: 3RFT 30 double unders 20 alt. DB snatch (50/35) 10 TTB 5 Strict pull ups
**New Programming** Monday, February 4th
**New Program** A new month is upon us which means we will be starting an entirely NEW program this month. This new program will also be brought to you by a new programmer, Coach Craig. Don’t you worry though, Coach… Read more »
Failure is the Key to Success- How to Find your Motivation
January is well known for being the most depressing month of the year. With depression comes feelings of hopelessness, loss of interest, persistent sad or “empty” mood, and a decrease in energy. (1) Even if you don’t necessarily feel you… Read more »
Let’s Stretch Those Hip Flexors
Let’s work on those hip flexors! Get in a nice wide lunge with your weight in the front heel and the back leg straight. Make sure that front knee isn’t in front of the toes! Place hands on the inside… Read more »
Increasing Shoulder Range of Motion
Let’s spend some time giving our upper body some love. While the mass majority of you will hate me after this movement, it is a great one to practice before/after any WOD that involves you going overhead. You’ll need a… Read more »
Increasing Hip & Ankle Flexibility
Not only does this movement work on opening the hips, but it challenges our ankle flexibility as well. Find a post, position yourself behind it and take a wide side lunge stance with your legs. Descend down to one side;… Read more »
Holiday Survival guide
EAT BEFORE Be sure to have something to eat before you go to a party. Having a small snack before you go will help prevent you from overindulging on treats at the party. Try reaching for something that has protein,… Read more »
Removing Back & Shoulder Blade Kinks
This will really help to work out those crunches you probably developed from overhead squats. You will need a lacrosse ball and a hard floor Notice the pink tape on my back, for those of you who are anatomically challenged,… Read more »
Today's WOD
Monday, April 19th
Weightlifting: 5 sets of 1 Power Snatch, 1 Squat Snatch. *Focus on touch and go transition into the squat, go as heavy as possible but we shouldn’t be dropping and resetting fully between the two snatches*
Conditioning: For Time: (15 min cap) 40 Dual DB Hang C&J 50/35 20 Burpee Box Jump Overs 24″/20″ 30 Dual DB Hang C&J 15 Burpee Box Jump Overs 20 Dual DB Hang C&J 10 Burpee Box Jump Overs 10 Dual DB Hang C&J 5 Burpee Box Jump Overs
Posted in Workout of the Day
Comments Off on Monday, April 19th
